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Wednesday, July 26, 2017
Thursday 27th July
12 Days of Christmas
100m Run
Handstand Push Ups
Hang Power Cleans
Wall Ball
Pull Ups
Burpees
KB Swings
Push Ups
Knee to Elbow/ Knee Raise
DB Snatches
Push Press
Lunges
These are performed like the song.
(1:2,1:3,2,1 etc.)
Wednesday 26th July
Sumo Deadlifts
·
4-4-4
AMRAP 8 Mins
·
3 Wall walks
·
6 Box Jumps
Rest 2 mins
AMRAP 8 mins
·
3 Toes to Bar
·
6 Hand release Push Ups
Monday, July 24, 2017
Tuesday 25th July
Pull Ups
·
4 x 5
5 Rounds
·
20 KB swings (24/16)
·
10 Front Rack Lunges
Finisher
·
Max Burpees in 3 mins
Sunday, July 23, 2017
Monday 24th July
The Chief
AMRAP 3 mins for 5 cycles.
Rest 1 min between cycles.
·
3 Power Cleans (60/40)
·
6 Push Ups
·
9 Squats
Sunday, July 9, 2017
Monday 10th July
Pull Ups
·
5-5-5-5-5
or
Jumping Pull Ups
·
8-8-8-8-8
or
Band Pull Downs
·
12-12-12-12
WOD
10-1
·
Ring Dips (alt – bands or box dips)
·
Toes to bar
·
Lunges
Do 30 double unders or 60 skips between each set (finish on DU’s)
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